10.23.17 Workout of the Day

Congrats to @mortrobocop on running the 26.2 Marine Coprs marathon this weekend! #gottalovetheshirt @thepetagon

CrossFit

1. Power Snatch 3 Reps @ 50% 3 Reps @ 55% 2 Reps @ 60% 2 Reps @ 65% 1 Rep @ 70% 1 Rep @ 75%

2. Benchmark "Isabel" For Time: 30 Power Snatches (135/95)

3. Ring Muscle-Ups/ Pullups

3 Rounds: 40% of Max Unbroken Muscle-ups 30% of Max Unbroken Muscle-ups 20% of Max Unbroken Muscle-ups *Rest as little as needed between unbroken sets and rest 2:00 between rounds.

ICT

1.Conditioning

30 min AMRAP

50 butterfly abmat situp

40 KBS (53/35)

30 walking Bodyweight lunges (each step=1 rep)

200 m sprint

Midline:Double tabata